By Fiona Riddle
“…missing your morning meal may increase risk for obesity, diabetes and cardiovascular related illnesses.”
Although intermittent fasting, such as time restricted eating has increased in popularity in recent years, skipping breakfast may do more harm than good for some. Studies have found that missing your morning meal may increase risk for obesity, diabetes, and cardiovascular related illnesses.
For women especially, skipping breakfast may lead to or worsen hormonal imbalances, stress and insulin sensitivity. It can also lead to lower energy and mood throughout the day. A protein-rich breakfast on the other hand may promote overall health.
A recent study by Danish researchers published in the Journal of Dairy Science examined the impact of different breakfast meals on a group of thirty women. Participants were given either a high-protein low-carbohydrate breakfast, a low-protein high-carbohydrate breakfast or no breakfast. Satiety and cognition were examined as well as total caloric intake the remainder of the day.
After eating the assigned meals, “ratings of appetite sensations” were collected for 3 hours. Blood samples were obtained in 10–60 min intervals between breakfast and lunch “and were analyzed for appetite-regulating gut hormones, insulin and glucose.” 150 minutes after breakfast, participants underwent a cognitive concentration test.
“…the group consuming the high-protein low-carbohydrate breakfast experienced increased feelings of satiety, fullness, and satisfaction…”
Researchers found that the group consuming the high-protein low-carbohydrate breakfast experienced increased feelings of satiety, fullness, and satisfaction in the 3 hours following the meal. While blood levels of the appetite-regulating gut hormones and total daily caloric intake did not differ significantly, the high-protein group did perform slightly better on the cognitive test. Confirming previous study results, these findings suggest a higher protein breakfast can improve feelings of satiety, and possibly even cognition.
While this study sheds light on the importance of a protein-rich breakfast, further research is needed to examine the long term effects as this study spanned only three days. It is possible that caloric intake may decrease overtime with repeated feelings of satiety as well as possible improvements in appetite hormone levels. Additionally, participants in the study were all young women with overweight to obesity and therefore a broader population range should be considered in future experiments.
“…increasing protein intake in women may lead to reduced caloric intake…”
Regardless of these limitations, past studies have found that increasing protein intake in women may lead to reduced caloric intake as well as increased weight loss, specifically body fat. Additionally, a separate 2013 study on overweight to obese teenage girls found that a protein-rich breakfast could “improve satiety, reduce food motivation and reward, and improve diet quality.”
“…a balanced breakfast that includes plenty of protein as well as healthy fats, carbohydrates and micronutrients may improve energy, mood, satiety and cognition…”
Based on the recent research, skipping breakfast may not be the best solution for overall health and wellbeing for the majority of women. Prioritizing a balanced breakfast that includes plenty of protein as well as healthy fats, carbohydrates and micronutrients may improve energy, mood, satiety, and cognition as well as promote improved health long term. For individuals that want to maintain their time restricted eating schedule by limiting their food intake to 6 hours per day, and enjoy a healthy breakfast at the same time, they simply have to move the eating “window” to include a late breakfast.
* This post was originally published on emeranmayer.com